The Movin’ Munchkin program consists of more than an activity class, each week you will receive an exclusive e-newsletter providing tips and tricks to feed your munchkin health. It will include recipes for your entire family. I’m not only a mom of two who understands the picky world of munchkins, but I’m also a certified holistic nutritionist.

A few weeks ago I posted a tip on my Facebook page, it stated that it’s better to make a large batch of granola bars to feed to your family. It’s healthier and it will save you money. After posting the request for the recipe started rolling in. So here you go:

My favourite recipe is adapted from the Oh She Glows, Glo Bar.

They’re gluten-free, oil-free, raw/no bake, soy-free and refined sugar–free.

1 1⁄2 cups gluten-free rolled oats
1 1⁄4 cups puffed quinoa
1⁄4 cup hemp hearts (like manitoba harvest)
1⁄4 cup sunflower seeds
2 tablespoons sesame seeds
2 tablespoons chia seeds
1⁄2 teaspoon ground cinnamon
1⁄4 teaspoon fine-grain sea salt
1⁄2 cup, plus 1 tablespoon, brown rice syrup
1⁄4 cup roasted peanut butter or almond butter ( could use peanut butter alternative to make it nut free)
1 teaspoon pure vanilla extract
1⁄4 cup mini chocolate chips (dairy free – Enjoy Life brand)

1. Line a 9-inch square cake pan with two pieces of parchment paper (one going each way).

2. In a large bowl, combine the oats, puffed quinoa, hemp seeds, sunflower seeds, sesame seeds, chia seeds, cinnamon, and salt and mix.

3. In a small saucepan, stir together the brown rice syrup and peanut butter until well combined. Cook over medium to heat until the mixture softens and bubbles slightly, then remove the pan from the heat and stir in the vanilla.

4. Pour the peanut butter mixture over the oat mixture, using a spatula to scrape every last bit out of the pan. Stir well with a large metal spoon until all of the oats and puffs are coated in the wet mixture. (The resulting mixture will be very thick and difficult to stir) If using the chocolate chips, allow the mixture to cool slightly before folding in the chips. This will prevent them from melting.

5. Transfer the mixture to the prepared pan, spreading it out into an even layer. Lightly wet your hands and press down on the mixture to even it out. Use a pastry roller to compact the mixture firmly and evenly. This helps the bars hold together better. Press down on the edges with your fingers to even out.

6. Place the pan in the freezer, uncovered, and chill for 10 minutes, or until firm.

7. Lift the oat square out of the pan, using the parchment paper as handles, and place it on a cutting board. With a pizza roller (or a serrated knife), slice the square into 6 rows and then slice them in half to make 12 bars total.

8. Wrap the bars individually in plastic wrap or foil and store them in an airtight container in the refrigerator for up to 2 weeks. Alternatively, you can store them in the freezer for up to 1 month.

Tip: To make the bars nut-free, substitute sunflower seed butter for the peanut butter. Look for lightly sweetened sunflower seed butter, such as by Sunbutter, because unsweetened sunflower seed butter can have a bitter aftertaste.